Hill Reps 60-45-30

LOAD: 22

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

A little challenge here. A lot of my team will be doing this Tuesday evening, so the challenge is to see how many of them you can beat in terms of average pace. So if you pick a hill that’s not too bad, you can then also go quick down the hill as well and have more recovery when you get there. A little bit of extra motivation perhaps?

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Actually really enjoyed this one, despite the fact I nearly melted into a blob. Very hot and humid but did better than I expected on this. Felt 5x was a lot after the first set but a good balance of recovery really helped. Definitely happy with this one 👍

Andy Wood

So pleased you enjoyed this. It has been hot and pushing hard in these conditions will certainly help with the fitness levels. Really well done Andy. Another indication not to panic too much early on a session when the number of reps feel daunting as they will always finish eventually.